{"id":7775,"date":"2026-09-26T05:40:31","date_gmt":"2026-09-26T03:40:31","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=7775"},"modified":"2026-10-17T21:25:01","modified_gmt":"2026-10-17T19:25:01","slug":"dead-bug","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/dead-bug\/","title":{"rendered":"Dead bug"},"content":{"rendered":"<p>Bu dead bug varyasyonu, s\u0131rt\u0131n yerde desteklenirken g\u00f6vde kontrol\u00fc i\u00e7in kullan\u0131\u015fl\u0131d\u0131r. Klasik dead bug hareketinde, bir bacak uzan\u0131rken kar\u015f\u0131 kol ba\u015f\u0131n arkas\u0131na indirilir. Burada her seferinde bir baca\u011f\u0131n\u0131 hareket ettirirken iki kolunu da yukar\u0131da tutars\u0131n. Ellerin omuzlar\u0131n\u0131n \u00fczerinde ve dizlerin kal\u00e7alar\u0131n\u0131n \u00fczerinde b\u00fck\u00fcl\u00fc olacak \u015fekilde s\u0131rt\u00fcst\u00fc yat. Kar\u0131n kaslar\u0131n s\u0131rt\u0131n\u0131 ve pelvisini sabit tutmaya yard\u0131mc\u0131 olur.<\/p>\n<p><a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=7549\">Bird dog egzersizinde<\/a> eller ve dizler \u00fczerinde bir kolla kar\u015f\u0131 bacak uzat\u0131l\u0131r. <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=6907\">Plankta<\/a> v\u00fccudunu \u00f6n kollar\u0131n ve ayak parmaklar\u0131n \u00fczerinde tutars\u0131n. Dead bug egzersizinde yerle temas, bir baca\u011f\u0131n\u0131 uzat\u0131rken s\u0131rt\u0131n\u0131n veya pelvisinin hareket edip etmedi\u011fini fark etmene yard\u0131mc\u0131 olur.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Kollar\u0131n ve bacaklar\u0131n hareket ederken zemin s\u0131rt\u0131n\u0131n konumu hakk\u0131nda geri bildirim verir. Daha uzun uzan\u0131\u015f bu temas\u0131 koruman\u0131 zorla\u015ft\u0131r\u0131yorsa hareketi k\u0131saltabilirsin.<\/p>\n<p>Ba\u015f\u0131n ve omuzlar\u0131n destekli olacak \u015fekilde rahat\u00e7a yat. Kollar\u0131n\u0131 tavana do\u011fru kald\u0131r ve dizlerini yakla\u015f\u0131k dik a\u00e7\u0131yla b\u00fckerek kal\u00e7alar\u0131n\u0131n \u00fczerine getir. Karn\u0131n\u0131 hafif\u00e7e s\u0131k ve belini a\u015f\u0131r\u0131 kuvvetle bast\u0131rmadan yere yakla\u015ft\u0131r.<\/p>\n<p>Bir baca\u011f\u0131n\u0131 yava\u015f\u00e7a uzatarak topu\u011funu ileri do\u011fru g\u00f6t\u00fcr. S\u0131rt\u0131n daha fazla kavislenmeden veya pelvisin e\u011filmeden \u00f6nce dur. Aya\u011f\u0131n yere de\u011fmesi gerekmez: baca\u011f\u0131n\u0131 daha y\u00fcksekte tutup daha k\u0131sa bir mesafeye uzatmak kontrol\u00fc kolayla\u015ft\u0131r\u0131r. Taraf de\u011fi\u015ftirmeden \u00f6nce baca\u011f\u0131n\u0131 geri getir. Bu varyasyon boyunca kollar\u0131n\u0131 dik tut ve d\u00fczenli nefes al. Ba\u015flang\u0131\u00e7 konumunu korumak bile zorsa daha uzun bir uzanmay\u0131 denemeden \u00f6nce bir aya\u011f\u0131n\u0131 yerde tut ve yaln\u0131zca di\u011fer baca\u011f\u0131n\u0131 hareket ettir.<\/p>\n<p>Bacak hareketini k\u00fc\u00e7\u00fcltmek i\u00e7in dizini b\u00fck\u00fcl\u00fc tut ve geri getirmeden \u00f6nce topu\u011funu yere do\u011fru indir. Baca\u011f\u0131n\u0131 daha uza\u011fa uzatmay\u0131 denemeden \u00f6nce dizin b\u00fck\u00fcl\u00fcyken yap\u0131lan bu topuk dokunu\u015funu \u00e7al\u0131\u015f. Di\u011fer uylu\u011funu ba\u015flang\u0131\u00e7 konumunda sabit tut; b\u00f6ylece yaln\u0131zca uzatt\u0131\u011f\u0131n bacak hareket eder. \u0130ki kolunu da omuzlar\u0131n\u0131n \u00fczerinde yukar\u0131da tut.<\/p>\n<p>Uzan\u0131rken nefes vermeyi ve baca\u011f\u0131n geri gelirken nefes almay\u0131 dene. Akci\u011ferlerini zorla bo\u015faltman gerekmez. Yerle temas\u0131 geri bildirim olarak kullan: g\u00f6\u011f\u00fcs kafesin yukar\u0131 kalk\u0131yor ve s\u0131rt\u0131n\u0131n konumu de\u011fi\u015fiyorsa baca\u011f\u0131n\u0131 geri getir ve sonraki tekrarda baca\u011f\u0131n\u0131 daha az uzat.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Videolu_anlatim\">Videolu anlat\u0131m<\/span><\/h3>\n<div class=\"video-meta\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FgA8NWz4hEwA%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/gA8NWz4hEwA\" \/><meta itemprop=\"duration\" content=\"PT57S\" \/><meta itemprop=\"uploadDate\" content=\"2021-01-21T16:17:56Z\" \/><meta itemprop=\"name\" content=\"Dead Bug - Legs Only\" \/><meta itemprop=\"description\" content=\"Lie flat on your back. Raise your arms to 90 degrees in front of you, so your hands are pointing towards the ceiling. Bend your knees and hips to 90 degrees. Engage your deep abdominal muscles and maintain a neutral spine. In a controlled movement, lower one leg to just above the floor in a straight position. Do not let your lower back arch too much, try to flatten your spine gently towards the floor. Return your leg to the flexed position where you started. Repeat to the opposite side. This exercise is a core strengthening and co-ordination exercise. Rehab My Patient is exercise prescription software used and loved by many therapists around the world. Please go to www.rehabmypatient.com to find more info about our software and start your free trial! For members of the public, go to www.rehabme.com for more information on exercises.\"><div class=\"lyte-wrapper\" title=\"Dead Bug - Legs Only\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_gA8NWz4hEwA\"><div id=\"lyte_gA8NWz4hEwA\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FgA8NWz4hEwA%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">Dead Bug - Legs Only<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/gA8NWz4hEwA\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FgA8NWz4hEwA%2F0.jpg\" alt=\"Dead Bug - Legs Only\" width=\"853\" height=\"460\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><\/div><\/div><\/div>\n<h3><span class=\"ez-toc-section\" id=\"Adim_adim_uygulama\">Ad\u0131m ad\u0131m uygulama<\/span><\/h3>\n<p class=\"num\">S\u0131rt\u00fcst\u00fc yat ve iki kolunu tavana do\u011fru kald\u0131r.<\/p>\n<p class=\"num\">Dizlerini yakla\u015f\u0131k dik a\u00e7\u0131yla b\u00fck\u00fcl\u00fc tutarak kal\u00e7alar\u0131n\u0131n \u00fczerine kald\u0131r.<\/p>\n<p class=\"num\">Karn\u0131n\u0131 hafif\u00e7e s\u0131k.<\/p>\n<p class=\"num\">Belini yere yakla\u015ft\u0131r.<\/p>\n<p class=\"num\">Di\u011fer dizin kal\u00e7an\u0131n \u00fczerinde kal\u0131rken bir baca\u011f\u0131n\u0131 uzatarak topu\u011funu uza\u011fa g\u00f6t\u00fcr.<\/p>\n<p class=\"num\">S\u0131rt\u0131n\u0131n konumu de\u011fi\u015fmeden \u00f6nce dur, ard\u0131ndan baca\u011f\u0131n\u0131 yava\u015f\u00e7a geri getir.<\/p>\n<p class=\"num\">Kollar\u0131n h\u00e2l\u00e2 dikken bacaklar\u0131n\u0131 d\u00f6n\u00fc\u015f\u00fcml\u00fc hareket ettir. Bitirmek i\u00e7in ayaklar\u0131n\u0131 birer birer yere indir.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>Baca\u011f\u0131n\u0131 kontrol edebildi\u011finden daha a\u015fa\u011f\u0131 indirmek \u00e7o\u011fu zaman belini ba\u015flang\u0131\u00e7 konumundan kald\u0131r\u0131r. Bunun yerine topu\u011funu daha y\u00fcksekte tut ve uzanma mesafesini azalt.<\/p>\n<p>Hareket eden baca\u011f\u0131na yer a\u00e7mak i\u00e7in sabit dizini giderek g\u00f6\u011fs\u00fcne \u00e7ekme. Onu kal\u00e7an\u0131n \u00fczerinde tut. \u0130ki baca\u011f\u0131n\u0131 ayn\u0131 anda hareket ettirmek veya bir kolunu indirmek, burada anlat\u0131lan yaln\u0131zca bacaklarla yap\u0131lan versiyonu de\u011fi\u015ftirir. Bu varyasyonlar\u0131 yorulduk\u00e7a fark\u0131nda olmadan yapmak yerine yaln\u0131zca bilin\u00e7li olarak \u00e7al\u0131\u015fmak istedi\u011finde ekle.<\/p>\n<p>Ayaklar\u0131n\u0131 izlemek i\u00e7in ba\u015f\u0131n\u0131 kald\u0131rma. Ba\u015f\u0131n yerde kals\u0131n ve uzanma mesafesini topu\u011fun matta belirli bir noktaya ula\u015fmas\u0131na g\u00f6re de\u011fil, g\u00f6vdenin kontrol\u00fcne g\u00f6re de\u011ferlendir.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Bilimsel_arastirmalar_ne_diyor\">Bilimsel ara\u015ft\u0131rmalar ne diyor?<\/span><\/h2>\n<p>Dead bug \u00e7al\u0131\u015fmalar\u0131nda g\u00f6vde kaslar\u0131n\u0131n ne kadar \u00e7al\u0131\u015ft\u0131\u011f\u0131n\u0131 de\u011ferlendirmek i\u00e7in ultrason veya kas aktivitesini \u00f6l\u00e7en sens\u00f6rler kullan\u0131l\u0131r. Bunlar zaman i\u00e7indeki kuvvet ya da kas kazan\u0131mlar\u0131n\u0131 de\u011fil, tek bir seanstaki eforu g\u00f6sterir. Ayr\u0131ca incelenen versiyonlar her zaman burada anlat\u0131lan, yaln\u0131zca bacaklar\u0131n hareket etti\u011fi versiyon de\u011fildir.<\/p>\n<p>2024 tarihli bir \u00e7al\u0131\u015fmada, hobi olarak spor yapan 44 gen\u00e7 erkek ve kad\u0131n 7 g\u00f6vde egzersizi yapt\u0131. Ultrasonla derin kar\u0131n kaslar\u0131n\u0131n ve derin bir s\u0131rt kas\u0131n\u0131n (multifidus) ne kadar kal\u0131nla\u015ft\u0131\u011f\u0131 \u00f6l\u00e7\u00fclerek ne kadar \u00e7al\u0131\u015ft\u0131klar\u0131 de\u011ferlendirildi. Kaslar\u0131n toplam kal\u0131nla\u015fmas\u0131 a\u00e7\u0131s\u0131ndan dead bug ile en y\u00fcksek de\u011ferlerin g\u00f6r\u00fcld\u00fc\u011f\u00fc <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&amp;p=7549\">bird dog<\/a> ve <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&amp;p=8429\">yan plank<\/a> aras\u0131nda anlaml\u0131 fark yoktu. Ancak bu 2 egzersiz i\u00e7 oblik kas\u0131n\u0131 daha fazla \u00e7al\u0131\u015ft\u0131rd\u0131. Kat\u0131l\u0131mc\u0131lar g\u00f6beklerini i\u00e7eri \u00e7ektiklerinde (hollowing), t\u00fcm kar\u0131n \u00e7evresini s\u0131kt\u0131klar\u0131 duruma (bracing) g\u00f6re \u00f6l\u00e7\u00fclen b\u00fct\u00fcn kaslar daha fazla kal\u0131nla\u015ft\u0131.<span id='quelle-1-7775' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/dead-bug\/#quelle-bottom-1-7775' ><sup>[1]<\/sup><\/a><\/span><\/p>\n<p>2023 tarihli bir \u00e7al\u0131\u015fmada, en az 3 y\u0131ll\u0131k Pilates deneyimi olan 44 kad\u0131n dead bug ba\u015flang\u0131\u00e7 konumunu korurken kar\u0131nlar\u0131n\u0131 i\u00e7eri \u00e7ekti. Kollar yukar\u0131da, kal\u00e7alar ve dizler dik a\u00e7\u0131yla b\u00fck\u00fcl\u00fcyd\u00fc. Dead bug, yan plank\u0131n da aralar\u0131nda bulundu\u011fu di\u011fer 4 Pilates egzersizine g\u00f6re en derin kar\u0131n kas\u0131 olan transversus abdominis&#8217;i daha fazla kal\u0131nla\u015ft\u0131rd\u0131. Egzersizlerin s\u0131ralamas\u0131 gen\u00e7 ve orta ya\u015fl\u0131 kad\u0131nlarda benzerdi.<span id='quelle-2-7775' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/dead-bug\/#quelle-bottom-2-7775' ><sup>[2]<\/sup><\/a><\/span><\/p>\n<p>2017 tarihli bir \u00e7al\u0131\u015fmada, Pilates&#8217;e yeni ba\u015flayan sa\u011fl\u0131kl\u0131 19 yeti\u015fkin ile kronik bel a\u011fr\u0131s\u0131 olan 13 yeti\u015fkin, kas aktiviteleri kaydedilirken 3 mat Pilates egzersizi yapt\u0131. D\u00f6nme i\u00e7eren criss-cross hareketi kar\u0131n kaslar\u0131n\u0131 en fazla \u00e7al\u0131\u015ft\u0131r\u0131rken, dead bug ve tek bacak uzatma daha d\u00fc\u015f\u00fck ve birbirine benzer aktivite olu\u015fturdu. Dead bug s\u0131ras\u0131nda aktivite, oblik kaslarda rectus abdominis ve multifidus&#8217;a g\u00f6re daha y\u00fcksekti.<span id='quelle-3-7775' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/dead-bug\/#quelle-bottom-3-7775' ><sup>[3]<\/sup><\/a><\/span><\/p>\n<p>Dead bug&#8217;\u0131n \u00e7al\u0131\u015fmalardaki s\u0131ralamas\u0131, kar\u015f\u0131la\u015ft\u0131r\u0131lan egzersizler ve kat\u0131l\u0131mc\u0131 gruplar\u0131 farkl\u0131 oldu\u011fu i\u00e7in de\u011fi\u015fiyor.<\/p>\n","protected":false},"featured_media":7780,"parent":0,"template":"","meta":[],"muskelgruppe":[1639],"acf":{"isolation-type":"compound","difficulty":"easy","exercise-type":"body","push-pull":"push","howto":true,"home-exercise":true,"other-names":"","target-muscles":30995,"equipment":5020,"muscles":[5328,5329,5325],"supporting-muscles":null,"training-type":null,"training-plans":[28771,28783,28789],"alternative_exercises":8656},"yoast_head":"<title>Dead bug | Training.fit<\/title>\n<meta name=\"description\" content=\"Yaln\u0131zca bacaklarla dead bug: kollar ve pelvis sabit, bacaklar d\u00f6n\u00fc\u015f\u00fcml\u00fc uzan\u0131r ve belin \u00e7ukuru artmadan kontroll\u00fc \u015fekilde geri gelir.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/training.fit\/tr\/egzersiz\/dead-bug\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta 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